Warmup

350 m row
Calentamiento general articular
Estiramiento general
2 rounds
10 shoulder press + 8 push press + 6 push jerk

Custom Metcon

Push press + push jerk
3 x 4 + 4

Hang power clean + hang squat clean
2 x 3 + 3 @ 60% 1rm power clean
2 x 2 + 2 @ 70% 1rm
1 x 2 + 2 @ 85% 1rm

Front squat
1 x 20 @ 40% 1rm front squat